Oftentimes we battle with what is a “good” food or a “bad” food; yet, in reality, there is no such thing.  This self-imposed rule should be tossed in the trash and with that should come a new level of acceptance – “sometimes” foods. As a registered dietitian, my background deals with creating diets for professional athletes, to helping a mom figure out how on earth to survive the “picky eater” stage of childhood.  No matter what the diet or type of individual, I have always believed in the 80/20 rule – 80% of the time you should behave and 20% of the time, walk onRead More →

Summer basketball leagues are soon or already underway — especially tournaments.  Eating properly before, during, and after games, practice, and training will have a positive effect on your stamina, muscular endurance, concentration, and will delay fatigue.  While you know to stay hydrated in the warmer temps, still being mindful of your nutrition and timing is just as important.Read More →

Did you ever stop and wonder if that bite to eat has anything to do with your (or your girlfriend’s) birth control pill or vitamin-mineral supplements? Many of us take some form of medication and/or vitamin-mineral supplement to, well, supplement our diet and lifestyle.  Food-drug interactions can change the effects of various medications. Certain nutrients and supplements can enhance or diminish a medication’s effectiveness.Read More →

As an athlete, it is important to fuel your body every 3-4 hours.  This is much different than the saying “You shouldn’t eat anything beyond 7PM.”  Choosing a balanced evening snack is to your advantage because of the body’s demands as an athlete.  For example, it is essential as an athlete to stock up your muscles with glycogen (the stored form of carbohydrate) well before practice/performance.  Kind of like going on a road trip, you need to fuel up before going for the long haul.  Make sure an evening snack includes both carbohydrate, protein, and may also include a small amount of fat. Read More →

Oftentimes we get a bit confused on portions.  You know that lean proteins, hearty whole-grains, dark fruits, and leafy-green vegetables are a part of a healthy diet; however, how much is a serving?  Failing to fuel with correct and sufficient portions can hamper maximal training and ideal body composition goals.Read More →

There can oftentimes be confusion on what organic means and how it can truly help ones health status.  The word organic in regards to food is a way of growing crops in greater harmony with nature, without using synthetic pesticides, fertilizers, antibiotics or growth hormones.  When you see the word “Certified Organic”  on a label, the products must be grown and processed according to the USDA Organic Standards with inspections to verify organic authenticity.Read More →

Think you’re eating vegetarian if you eat cheese puffs?  Fortified cereals?  Jell-O?  Marshmallow? Think again… Keep in mind that certain products may seem vegetarian, but are not.  Oftentimes, a product that is supplemented or fortified with vitamin D use something called vitamin D3, which is animal-derived (wool fat).  Select products that use vitamin D2 – made from yeast (read the ingredients label).Read More →

Each year, regardless of your profession or lifestyle, we are ever-changing.  If there is one thing I learned, it is we never stop learning.  So, I thought I would give you a few things I learned over the years that perhaps you could carry into 2011.   Many of us have this brand new outlook as each year is upon us, so I’m here to help you get started. Read More →

As the sun beats down, sweat dripping from your brow on the field, a vision of ice cold lemonade comes over you – not just any lemonade, but that sugar infested carnival lemonade. There was a time when iced-tea and soda filled the dugout. In fact, I recall my days in softball when I drank a Pepsi Kona (Pepsi made a soda that tasted like coffee). I threw up rounding first base.Read More →

Inflammation, Soreness, and Fatigue, oh my – a starting line-up of fruits, veggies, and ORACs can keep you in the game Oftentimes parents and elders like to remind us to “eat your veggies” [insert eye roll here while staring at your plate]. Thing is, while it is annoying to hear time and time again, athletes do need to be serious about their fruit and vegetable consumption.  The components of fruits and veggies thoughout any season throughout the year can greatly improve your overall training regime.Read More →

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